EATING FOR A HEALTHY HEART

Healthy eating is very important for a healthy heart. Eating more calories than your body burns will cause the extra calories to be stored as body fat. People who have too much body fat have a higher risk of developing heart disease and stroke. Excess weight puts strain on the heart. It raises blood pressure and blood cholesterol and can lead to diabetes.

Fat has more calories than other types of food. Eating less fat can help reduce the day's total caloric intake. A diet that makes small but permanent healthy changes in eating habits works best.

The American Heart Association makes the following recommendations for dietary and lifestyle goals:

Eliminate cigarette smoking.
Balance the number of calories you eat with the number you use each day to prevent obesity and reduce weight in those who are overweight.
Limit the amount of saturated fat, such as fatty meats, dairy products, some oils, and egg yolks.
Consume no more than 300 milligrams of cholesterol. Choose fruits, vegetables, grains, non-fat or low-fat dairy products, fish, lean meat, and skinless poultry.
Consume no more than 2.4 grams of sodium (salt).
Consume 55 to 60 percent of the day's total calories as complex carbohydrates (which are vegetables, fruits, and whole-grain products).

The guideline applies to the average of all calories consumed over a period of one week. Choose a variety of foods and balance your eating to reach healthy goals.

Your ideal weight depends on your age, sex, and height. Your healthcare provider can tell you what your ideal weight should be. Combining a healthy diet with a regular exercise program is the best approach to losing weight and helping your heart. People who weigh too much should try to lose only about 1 to 2 pounds per week. Routine exercise helps use up stored body fat. It also plays a role in reducing the risk of heart disease. Be sure to check with your healthcare provider before starting a new exercise program.

For more information, contact your local chapter of the American Heart Association, call the national office at (800) 242-8721, or visit their website at www.americanheart.org.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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